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Messages - adarqui

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21436
Basketball / Re: The T-DUB Thread
« on: April 02, 2010, 03:52:26 pm »
Quote from: ESav15 on April 02, 2010, 10:34:06 am
He is one of those special dunkers you are never tired to see in action.
And he never fails to amaze you each and every time.

May I say the man is the best dunker under 6 feet (and maybe overall with Vince and AUT) ever?

i'd say best under 6' for sure.. he seems to have alot of ups and downs during contests but his good footage is just ridiculous.

i wonder what they got going on with the mcdonald's slam dunk contest, looks like he'll be in it somehow.

edit: actually it already happened on the 31st, i missed it..

http://www.unathleticmag.com/2010/03/31/josh-shelby-win-the-2010-mcdonalds-dunk-contest/

dno what TFB did there.

21437
Bios / Re: THE ADARQUI BIO
« on: April 02, 2010, 03:30:02 pm »
Quote from: Adam. on April 02, 2010, 09:49:06 am
Damn, I thought you really couldn't get any skinnier.
.
.
.
.
.
.
I was wrong!

yup..

21438
Basketball / Re: The T-DUB Thread
« on: April 02, 2010, 05:20:46 am »
<a href="http://www.youtube.com/watch?v=t6aozoz6Zu4" target="_blank">http://www.youtube.com/watch?v=t6aozoz6Zu4</a>

damn sick distance.

pc

21439
Basketball / The T-DUB Thread
« on: April 02, 2010, 05:20:00 am »
post any vids or whatever, especially any new stuff coming out that you like.


21440
Bios / Re: THE ADARQUI BIO
« on: April 02, 2010, 04:35:57 am »
added some pics from when i boxed (147), got out of boxing into vert (155), and at the end when I was PR'n my running vert (165-170)

funny shit.

21441
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 02, 2010, 02:53:35 am »
4/1/2010

calfs still very sore, so had to put in my "distance work" another way.. shadow boxed

shadow boxing:
- 10 rounds in clottey-shell
- work rate high
- lots of jabs/lots of right hands

pc

21442
800m+ Running and/or Conditioning / Sarge - 225 x 98 on squat
« on: April 01, 2010, 10:16:23 pm »
http://www.marunde-muscle.com/sarge98repsquat.html

21443
Bodybuilding / Serge Nubret
« on: April 01, 2010, 09:46:54 pm »
old school 1970's bodybuilding physique
















21444
800m+ Running and/or Conditioning / Lance Armstrong
« on: April 01, 2010, 09:16:18 pm »
lance armstrong:

- http://www.sportsinjurybulletin.com/archive/lance-armstrong.html

- http://www.nytimes.com/2005/07/24/weekinreview/24kola.html?ex=1279857600&en=46f7d00e41f2dabc&ei=5090&partner=rssuserland&emc=rss

- http://triathlons.thefuntimesguide.com/2008/12/lance_armstrong_cycling_tips.php

Quote


21445
800m+ Running and/or Conditioning / Vo2Max & Lactic Threshold
« on: April 01, 2010, 09:14:30 pm »
a list of some top vo2 maxes:
- http://www.topendsports.com/testing/records/vo2max.htm




21446
Track & Field / Usain Bolt is straight pimpin`
« on: April 01, 2010, 08:42:43 pm »

21447
800m+ Running and/or Conditioning / Some info on 10k's
« on: April 01, 2010, 08:21:48 pm »
Nice pace/distance calculator:

http://www.machinehead-software.co.uk/bike/speed_distance_time_calc.html

Quote
For example, 5.9 miles in 47 minutes:

1500m             6:39
the mile            7:10
3000m(3k)    13:52
3200m(about 2 miles)    14:50
5000m(5k)    23:49
8000m(8k)    39:12
5 miles            39:26
10,000m(10k)    49:39
ten miles    1:22:13
a half marathon    1:49:28
a marathon    3:48:14





http://walking-running-training.suite101.com/article.cfm/estimating_finishing_time_for_10k#ixzz0jjj6hlou

Quote
   * 13 min/mile pace finishing 10K in around 1 hour 20 minutes
    * 12 min/mile pace finishing 10K in 1 hour 15 minutes
    * 11 min/mile pace finishing 10K in 1 hour 8 minutes
    * 10 min/mile pace finishing 10K in 62 minutes

Running faster than a 10 min/mile pace will allow runners to break the one hour for a 10K barrier:

    * 9 min/mile pace finishing 10K in about 56 minutes
    * 8 min/mile pace finishing 10K in around 50 minutes
    * 7min/mile pace finishing 10K in about 43 minutes
    * 6 min/mile pace finishing 10K in around 37 minutes



10k results. from a race:
- http://www.athlinks.com/results/38702/56652/23028066/Veterans-Day-10K.aspx
- top time: 29:54





10k wiki:
- http://en.wikipedia.org/wiki/10,000_metres
- record: 26:17




21448
Progress Journals & Experimental Routines / Re: THE DREAM JOURNAL
« on: April 01, 2010, 03:05:57 pm »
Quote from: zginphil on April 01, 2010, 08:18:40 am
i had a dream that the i saw the 8 coolest kidz at my skool on vacation. they went to my rented house on the beach. we chilled 1 hr. then i went inside to go on adarq.org for 5 min. when i came back, everybody was gone and replaced with 5 fat kids. turns out i was on adarq.org for 30 min    >:(

hhahah!!!

21449
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 01, 2010, 03:00:14 pm »
Quote from: ESav15 on April 01, 2010, 05:05:24 am
the photo is really cool man.


thanks man

21450
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: April 01, 2010, 03:54:35 am »
3/31/2010

very sore.. calfs/vmo

bw = 168.. wtf?


ISOT 2 rotations:

paused walking lunges:
- 5 sec pause
- SSBAR @ 2 x 3 laps
- glutes were dying, hamstrings were cramping


chinups:
- neutral grip: BW @ 15
- BW + 20 lb @ 10,11


dips:
- BW + 20 lb @ 2 x 20





done rotation, went to failure on pullups/chinups etc

chinups + 20 lb
neutral grip pullups
neutral grip hold at top
pullup hold at top
chinup hold at top
neutral grip pullup @ 3 reps = dead



pc

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